With summer half over, your might notice the crowds at the gym beginning to dwindle down. Everyone has already shown off their summer bodies and are ready to cut down on the workouts and just enjoy the sun. But keeping your body lean and tight isn’t just about looking good in a bikini; it’s about your overall health, year round.

This is the perfect opportunity to get into that empty gym and work off a little of the summer bbq’s you’ve been enjoying. It’s fine to splurge every now and then. Life is meant to be enjoyed! But you can’t focus on health only a few months out of the year. It has to be a lifestyle.

Here are a few workout and healthy eating tips to help push you through the mid-summer slump and stay in shape.

DON’T FEAR THE Pull-ups!

Every pull-up counts. This simple yet challenging movement works your entire upper  body including the lats, biceps, back, and shoulders. You can’t get much more efficient with your upper body workout than pull-ups. Don’t get inimidated if you can only complete a handful or maybe not even a whole one yet. Grab a chair and use it to help you up until you can support your whole weight. Keep it up, and you’ll be busting our reps of 10 or more in no time. Even once fall and winter hit, you’ll have plenty of opportunity to show of your toned arms the next time you throw on that little black dress for a romantic night out or group dinner party.

Row, row, row your boat

Swap the treadmill for the rowing machine. Treadmill’s only work the legs, but a row machine works out every inch of your body, including your arms, back, core, and legs all at once. Plus, it’s lower impact on your knees if you suffer from knee pain.

Up Your protein intake

If you’re going to stay lean and mean, you need protein. Chicken, turkey, yogurt, beans, take your choice. Protein enriched foods need to stay a part of your regular diet. Protein keeps you full for longer and helps you recover from your workout. Don’t have time to cook up a piece of chicken every time you hit the gym? Protein shakes are a great way to fill the gaps when you’re short on time.

cut Excess liquids

The only liquid you really need is water. Stay away from the sodas, lattes, and fancy alcoholic drinks that prevent you from maintaining your fitness goals over time. Cutting out unnecessary sugars, and keeping them out, is key. This includes sugar supplements you might find in diet sodas. “Diet” drinks still have plenty of properties that make them unhealthy. Want a little extra flavor? Infuse your water with fruit. This will mix things up, and add in some of the nutrients of the fruit your infusing.

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